[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>This morning on the way to work I saw on the side of the road a stair stepping machine with a sign reading free. So I tossed it in the back of my car (barely). I'm really hoping it work and works well because I have been thinking for the last several weeks on how to take my game up a notch in mountain running for next year. And one of the ideas I had was to get on the stepper to see if I could get in a better strength workout. Hoping it pans out. Will keep you updated. My intentions is to use it like I used to use the bike trainer. I would use it only once or twice a week, but when I touched it I would go hard and hard core with max resistance and build to be able to hold it for duration. That, I feel, would take me to the next level in mountain running.</p>
<p> </p>
<p>Reg: Impressive mileage. Looks like you'll get 5000 with lots of room (days) to spare!</p>
<p> </p>
<p>Alaska Mike: Keep up the great work, man. And THANK YOU for posting details of those TM workouts, because I'm reading... and will copy once I get back on the TM.</p>
<p> </p>
<p>Don: No kidding you notice the difference running at that altitude. I know it all too well. Over 6 days in the Rockies, and having put 4 under my belt by the time we hit Vail, I still felt the elevation.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>5.65 mile social run early this morning with three others. Wore my Santa hat!</p>
<p> </p>
<p>Great day!</p>

 

[Muffin Queen]

<p>Hey,</p>
<p> </p>
<p>Weekend and Monday recap for me. </p>
<p> </p>
<p>Saturday: Met some IMAZ friends and ran trails at Winnikinne (sp?) in Haverhill for 4 + a little miles.  Awesome run with awesome people.  thankful to be able to do it.</p>
<p> </p>
<p>Sunday: 1 Hour on bike trainer just keeping the legs moving.</p>
<p> </p>
<p>Monday: DOR  Orthopod appt.  MRI scheduled for Friday on shoulder.  Never had one before.  Any advice welcomed for sure.  Skin Doc says I'm ok too. </p>
<p> </p>
<p>Today!!!  50 minutes on elliptical followed by a few strength exercises.  I  decided that spending about 10 or minutes each day doing strength work after some cardio is probably what will get me to get in some strength work rather than just doing strength work alone.</p>
<p> </p>
<p>Alaska Mike:  WOW!  I think that says it all.  I admire your dedication.  I used to have that then found a happy marriage and lost it but now looking for it again but would rather keep the happy marriage this time.  )</p>
<p> </p>
<p>YoSake:  GOos for you both getting to the gym even at 10:30 pm.  What a great partnership.</p>
<p> </p>
<p>Thor:  Saw you on FB.  Thought Gatorgirl was running with you and H?  Yay to H on a great race!!</p>
<p> </p>
<p>Ronbo: Please no hair shots...  )  and thanks for a laugh this a.m.  If not too late I can send in a pic too.</p>

 

[jenotter]

<p>MQ - I had a shoulder MRI in 2004. My best advice is to close your eyes when they put you in the "tube" and open when you're out. Just my opinion, of course. Fortunately they don't take as long as they used to...when I had one on my knee years ago, it took almost an hour. Much shorter now!!</p>
<p> </p>
<p>Hit the TM this morning for 4 miles with some speed intervals - nothing terribly structured, but it felt good to pick it up. Planning on walking the dog to see holiday lights this evening.</p>
<p> </p>
<p> </p>

 

[Muffin Queen]

<p>jenotter: Thanks so very much for the advice.  I'm a bit nervous so I think I am going to follow it exactly. </p>

 

[Thor]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">
<p>Originally Posted by <strong>Muffin Queen</strong> <a href="/t/75965/tuesday-dec-20-workouts#post_2023375"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a></p>
<p> </p>
<p>MRI scheduled for Friday on shoulder.</p>
<br><p>Thor:  Saw you on FB.  Thought Gatorgirl was running with you and H?  Yay to H on a great race!!</p>
</div>
</div>
<p>Good luck with the MRI on Friday. And hey, those are routine nowadays. But I understand the anxiety. Hang strong and maybe follow Otter's advice by closing your eyes. I do that at the dentist and doctor's office whenever a needle is involved. If I don't see it, I'm good. But I give them directions to let me know when I will feel a pinch and again a little later when I can move again. So maybe figure a way to feel in control.</p>
<p> </p>
<p>GatorGirl never came. We had plans to pick her up that morning but she cancelled. I think she had work stuff. Not sure. We were bummed to have missed her company because it was such a fun time. And yeah, H has been running very well. She spent years trying to get under 26 minutes in the 5K, and this year alone she went under three times since late October. It's that she's been very consistent with both frequency (runs 4 days a week) and in keeping a semi-long run (~8 miles) and not getting injured. Happy for her!</p>

 

[donskiman]

<p>Daily run. Pretty warm today, but we might get some snow later - hopefully. Strangely while it didn't snow here yesterday, back at my house they got 7 inches.</p>
<p> </p>
<p>---------------------------------------------</p>
<p>46m 59s - 5.30 miles - 08m 52s/Mi<br><br>
2:00 PM<br><br><br>
Equipment: Nike Pegasus 08/11<br><br>
Cool/upper 40s - Sunny and light wind. Ran out and back on the frontage road, plus residential area at the end. Short easy effort. Stretching afterward.</p>

 

[cak73]

<p>Dog walk followed by 60 min on the trainer including some high cadence intervals.</p>

 

[ksurp]

<p>45 minutes on trainer followed by 1 mile run.</p>

 

[xflbk43]

<p>Strength and core this morning, 45 min Z2/Z3 run this afternoon.  Came out to 5.01 miles. </p>
<p> </p>
<p>Have a great day!</p>

 

[Yo Sake]

MQ - I did quite bit of whining (too tired, too late) but I knew I would feel better if I worked out and his willingness to go with me helped to push me to the other side. As for MRI, go there with being sleep deprived. You will fall asleep with the annoying but rhythmic noise. Good luck<br><br>
Last day of school. DD got sick and stayed home....<br>
So my workouts got swtched around. 30 min of strength workout at lunch. Then I hit the TM at night total 7 miles; 2 miles wu, 4x1000 at 6:53 pace with 3 min recovery and cool down to make to 7 miles. Per the similar HR achieved as during the same workout last week outside, the intensity was right, I think. Left knee is sore a bit , which never happens. Maybe due to the old pair of shoes. Groin wasn't too bad afterwards.

 

[regiolanthe]

<p>21 mile ride - down to last one to break the mark tomorrow (though I may go a few more times before the end of the year).</p>
<p> </p>
<p>9 days in a row riding in December. Who'da thunk it.</p>
<p> </p>
<p>Geo.</p>

 

[SpartyGirl]

<p>Jealous of those getting snow!  Doesn't seem like the holiday season without it.</p>
<p> </p>
<p>1+ at lunchtime.</p>

 

[Alaska Mike]

<p>Hill repeats in the evening, since I slept in (till 5:30 am) this morning.</p>
<p> </p>
<p>20 min WU</p>
<p>3 x 20s @ 5:30 min/mi pace on the 2 min</p>
<p>5 x 1:15 min @ 4% grade with 1:45 recovery, did the first one at 6 min/mi but was too hard so I slowed down to 6:18 min/mi pace after that.</p>
<p>2 x 1:15 min @ flat, 5:30 min/mi with 1:45 recovery</p>
<p>3 min jog</p>
<p>6 x 30s @ 4% grade with 30s rest, 6:18 min/mi</p>
<p>2 x 30s @ flat, 5:30 min/mi with 30s recovery</p>
<p>Cool down to bring it to 10 mi, 1:17</p>
<p> </p>
<p>Mike</p>